Zuch: pleases the palate but is not good for health. Numerous studies have demonstrated this over the years. So much so that together with salt and flour it is called “white poison”. But what are the recommended doses and how to avoid any risk to the body? We asked the a Doctor Chiara Manzinutritionist and creator of Evolution kitchen.
WHO guidelines
“It is directly related to the onset of cancer, cardiovascular disease and diabetes and to weight gain. All European and international organizations confirm this: we should eat as little of it as possible. According to the guidelines of theWHO the quantities not to be exceeded is the 5% sugar compared to daily calories, half for the child. Below this threshold there are no health risks. Translated into practical terms: 5 teaspoons per day for adults And 2 for children», warns the expert.
Sugar: beware of the hidden one
«Whoever takes 2 or 3 sugary coffees will almost reach the daily quota. We have to be careful. In order to afford to eat sweets occasionally, we have to exclude foods in which sugar has been added. Even low-fat yogurt can hide it. Not to mention jam, fruit juices, carbonated drinks. Just think that a known non-alcoholic aperitif contains 15 grams of sugar. This means that it almost reaches the recommended daily dose», underlines Dr. Manzi.
Watch out for the label
«Not only in sweet foods, sugar it also hides in unsuspected foods. It comes disguised as a thousand different words that you need to know in order not to be deceived. For example, when we read “concentrated apple juice”, it’s sugar. Pay attention also to the jams that report on the label: “Only fruit sugars”. Another ingredient to avoid is the “whey powder”used a lot in broths, tortellini, filled pasta and ready-made saucessuch as pesto. It is a concentrate of milk sugar, or lactose. Also watch out for maltodextrins, fructose, glucose syrups, malt or maltosethe latter being used in pizzas» warns the expert.
Homemade is better
“The ideal would be avoid buying foods with hidden sugars, i.e. almost all of the ready products. This way you will be able to enjoy the 25 grams per day. Normally the dose in desserts is much higher. If you want to add sweetness, the only natural sweetener that it does not add calories and does not increase blood sugar and with respect to which there are no reported health risks, it is the erythritol. However, considering that to date there is only scientific evidence in favor, but tomorrow research could highlight the risks, better limit its consumption e get used to sweetening less. I suggest to mix sugar and erethriol» continues Dr. Manzi.
Are there sugar substitutes?
«Syrup of agave and mapleas well as honey and fructose must be within the daily gram limits. They are not substitutes. The syrups have a minimal percentage of water which makes them less caloric, but they are still sugars. In particular fructose should be our last choice. 50 years ago it was used for diabetics because it does not raise blood sugar, sweetens more and therefore helps to use less. But turns much more easily into visceral fat, which increases the likelihood of the onset of diabetes,” warns the expert.
Aspartame, sugars and sweeteners
«We must not be deceived: so be it wholemeal, white, cane, it’s always sugar. The differences according to: glycemic index, calories, impact on metabolism are non-existent. What varies is only the flavor. The sucralose it is used a lot because it does not have a marked aftertaste. But many studies have shown the negative effects: it increases cardiovascular risk, the incidence of diabetes and, in the long term, weight. It also makes you feel hungry. Also the stevia it has negative effects, but not carcinogenic. In particular, it has been seen that worsens the intestinal microfloraincreasing the risk of disease. In short, the further it goes, the more these intensive sweeteners are condemned. The advice is: use sugar but use less of it», concludes Dr. Manzi.
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